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Benefits of Honey and Cinnamon: Are 2 Superfoods Better Than 1?

AHA Publisher — Wed, 08 Sep 2021 07:00:02 +0000

Christine Ruggeri, CHHC via Dr. Axe – Honey and cinnamon have been used since ancient times to support human health and wellness. Honey has a rich history dating back to ancient Greek, Roman, Vedic and Egyptian texts, while cinnamon has been used in Chinese and Ayurvedic folk medicine for over 2,000 years. We know that, individually, both cinnamon and honey possess powerful therapeutic properties. What about when you use them together? If one is good by itself, does that mean that the two combined can be even more beneficial? Here’s what you need to know about the combination of honey and cinnamon. Benefits of Cinnamon 1. Rich in Antioxidants A major benefit of cinnamon is its antioxidant content. This helps reduce free radical damage and slow the aging process. Researchers have identified at least 41 different compounds in cinnamon with health-promoting capabilities. 2. Has Antimicrobial Properties Because cinnamon has antimicrobial properties, it can be used to optimize oral hygiene, fight infections and support skin health. Research suggests that it helps improve bad breath and tooth decay, ease respiratory issues like the common cold and sore throat, and soothe skin irritation, redness and swelling. 3. Relieves Inflammation The flavonoids in cinnamon have been proven to help alleviate inflammation, reduce swelling, ease muscle soreness and lessen the severity of allergic reactions. 4. Protects Heart Health Research shows that cinnamon may reduce several of the most common risk factors for heart disease, including high cholesterol levels, high triglyceride levels and high blood pressure. It may be a helpful blood coagulant that helps the body form blood clots and promotes circulation. 5. Stabilizes Blood Sugar Studies indicate that cinnamon has anti-diabetic effects and can lower blood sugar levels and improve sensitivity to the hormone insulin. This is what makes it one of the best foods for diabetics. 6. Supports Brain Function Antioxidants in cinnamon have been found to help defend against the development of neurological disorders, such as Alzheimer’s disease and Parkinson’s disease. Benefits of Honey 1. Helps Fight Allergies The bee pollen in honey helps boost immunity and can improve allergy symptoms with a concept called immunotherapy. Studies indicate that consuming local pollen reduces a person’s sensitivity over time, thereby reducing allergy symptoms. 2. Provides Antioxidants A daily dose of honey provides health-promoting antioxidants that help block free radicals in the body and prevent a number of diseases. Research shows that consuming honey increases levels of disease-fighting polyphenols in the blood and other antioxidants that support enzyme activity. 3. Supports Sleep Honey helps promote restorative sleep. It helps restock the liver’s glycogen supply and prevents the brain from searching for fuel, which can keep you up at night. Eating honey also promotes the release of melatonin in the brain by stimulating the release tryptophan. 4. Relieves Cough Research suggests that a single dose of honey can reduce mucus secretion and coughs. One study found that honey was just as effective as diphenhydramine and dextromethorphan, two ingredients that are commonly used in over-the-counter cough medicines. 5. Aids Wound Healing Studies show that honey is an antibacterial agent that aids wound healing and creates an inhospitable environment for bacteria. It can be used for the treatment of wounds, burns and skin ulcers. How Honey and Cinnamon Work Together Honey and cinnamon both possess powerful antimicrobial, anti-inflammatory and antioxidant properties. This is why they’ve been used in ancient medicine to relieve a slew of health conditions. The reasons these two superfoods create such a powerful effect on the body vary but generally center on their ability to control inflammation, combat free radicals and boost immune function. When used together, cinnamon powder and honey offer a range health benefits, improving cholesterol and immune system health, while aiding weight loss and fighting heart disease. The compounds found in both foods come together to have the best effects, making them a perfect addition to tea, recipes or even a glass of water. Here’s a rundown of their combined health benefits for weight, heart health and more: 1. Combat Allergies Cinnamon and honey both help fight allergies and allergy symptoms. A perfect example of how cinnamon can help with allergies can be seen in a study that evaluated its ability to control the powerful allergen house mites. This allergen has become a global problem, and researchers from the University of Kentucky College of Agriculture, Food and Environment found that at least 45 percent of young people with asthma are allergic to house dust mites. Researchers from Egypt tested the effect that various essential oils had in killing the highly allergic house mite and found that cinnamon was the most potent agent. This is due to cinnamon’s component cinnamaldehyde. Note: Cinnamon oil is toxic to cats and shouldn’t be used in cat households. Honey also serves as a natural therapeutic agent for fighting allergies. Ingesting just a teaspoon of local raw honey every day can boost your immune system and fight allergies by helping build a tolerance to local pollen. The International Archives of Allergy and Immunology published an article that analyzed this theory and discovered that preseasonal use of birch pollen honey helped people with birch pollen allergies by lowering total symptoms by 60 percent. Those treated with honey experienced twice as many asymptomatic days, had 70 percent fewer days with severe symptoms and used 50 percent less antihistamines compared to the group that took conventional medications for allergies. 2. Improve Diabetes Symptoms Cinnamon and honey together can be beneficial for healthy blood sugar management. Research published in the journal Nutrition Research suggests that up to 1,500 milligrams of cinnamon supplementation benefits the lipid profile, liver enzymes, insulin resistance and high-sensitivity C-reactive protein in diabetics and people with nonalcoholic fatty liver disease patients. According to a study published in the Journal of Medicinal Food, honey has been observed to cause a lower elevation of plasma glucose levels in diabetics compared to dextrose and sucrose. Some suggest that the insulin-boosting power of cinnamon can counteract this glucose elevation in honey, which would make your honey and cinnamon mixture a low glycemic indexfood. 3. Fight Acne and Skin Infections Because of the combination’s antimicrobial capacity, cinnamon oil mixed with honey is used all over the world to treat skin conditions, such as acne and skin issues. Researchers from Iran even discovered that the antibacterial, anti-inflammatory and antioxidant properties of honey are actually more potent in treating wounds and burns and result in less skin problems than conventional medicine. A 2017 study published in Phytotherapy Research found that cinnamon essential oil significantly inhibited the production of several inflammatory biomarkers that are involved in skin inflammation and tissue remodeling. It works as a powerful anti-inflammatory agent that can help soothe some skin conditions and improve the immune response. 4. Relieve Common Cold and Other Respiratory Issues The cinnamon-honey combination helps relieve common cold and respiratory symptoms, like sore throat, by fighting infections, boosting immunity and providing antioxidants. In a study published in the American Journal of Chinese Medicine, cinnamon essential oil was found to be highly effective in slowing the growth of a number of bacteria and fungi. The study showed that cinnamon oil inhibits the growth of E. coli, candida and staph aureus — all microorganisms that can cause a number of diseases, including the common cold. Research shows that honey is better than no treatment in reducing the frequency of cough and may even be more effective than diphenhydramine, an antihistamine. Plus, there’s evidence that honey is loaded with protective antioxidants that help fight respiratory conditions and many other health issues. Regularly combining cinnamon’s antimicrobial properties with immune-boosting raw honey boosts the body’s immunity and ability to fight off respiratory infections like the common cold. If you happen to get some kind of respiratory condition, consuming cinnamon and honey may help shorten your recovery time. 5. Fight UTIs Cinnamomum zeylanicum works as a powerful antibacterial agent, and research shows that it effectively inhibits the growth of gram-negative bacteria like E. coli, the main cause of urinary tract infections. A lab study conducted in Algeria found that when honey was tested against 11 multi-drug-resistant bacterial strains that were isolated from urinary tract infections of pregnant women, it exhibited potent antibacterial activity. Ingesting a combination of cinnamon powder and honey not only helps destroy the bacteria within the urinary tract, but it may also inhibit the growth of germs living in the bladder, thereby working as a potential preventative measure against bladder infections. 6. Soothe Digestive Issues Honey and cinnamon have become quite popular in managing digestive issues, such as constipation, nausea and ulcers. This makes sense, as these superfoods have been used as natural remedies for digestive ailments by our ancestors. Honey has proved to be a predigested nectar, so it is easy for the body to break it down. That can soothe an aggravated system. Cinnamon has antimicrobial characteristics that have helped countless people with bacterial overload in their digestive systems. This is especially true for people suffering from an E. coli infection, like a UTI. 7. Boost Energy Cinnamon and honey feature beneficial compounds that help boost energy. Chinese folk medicine has used cinnamon to promote healthy energy flow for centuries, and because of its insulin-boosting property, cinnamon has been known to give people energy as it stabilizes your blood sugar and improves insulin action in the brain. Honey is packed with micronutrients and antioxidants that help boost energy levels, fight inflammation and reduce signs of aging. When you take a teaspoon mixture of the two, you get a low-glycemic boost to help fuel your body, whether you just need a pick-me-up or you’re trying to get through a workout. 8. Treat Gingivitis The past few years, several studies have come out showing that Manuka honey can help treat gingivitis and periodontal disease. Due to its superior antimicrobial properties, researchers from the School of Dentistry at the University of Otago in New Zealand discovered that chewing or sucking on a Manuka honey product not only caused a 35 percent decrease in plaque, but it led to a 35 percent reduction in bleeding sites in people suffering from gingivitis. When combined with the powerful antimicrobial cinnamon, regular use of the amazing mixture can do wonders to your choppers. Honey and cinnamon benefits are proving to be a winning combination when it comes to dental health. How to Use One of the easiest ways to use honey and cinnamon to boost your health is to simply combine a half teaspoon of powdered cinnamon with a teaspoon of organic raw honey and ingest the mixture once daily. You can add this combination to water or use it to make an energizing and immune-boosting drink. This secret detox drink, for example, is also made with cinnamon and honey, along with other detoxifying ingredients like apple cider vinegar, cayenne pepper and lemon juice. Of course, there are many other ways to use cinnamon and honey in your cooking and add it to your diet. They can be added to your smoothie, used to make herbal tea and added to your homemade baked goods. This delicious gluten-free coffee cake is made with both cinnamon and honey. You can also apply cinnamon powder (or one to two drops of cinnamon oil) and honey to your skin to fight acne and skin issues. Simply create a paste by combining the two ingredients. Then apply it onto the area of concern before bed so it can sit for several hours. However, before using honey and cinnamon topically, do a patch test to make sure that your skin won’t have any adverse reactions. Risks and Side Effects Cinnamon and honey are safe for internal and topical use, but like all foods, some people may react adversely. If you experience skin irritation, stomach pain, sweating, diarrhea or nausea after using cinnamon or honey, stop taking right away. If you use cinnamon essential oil, remember that a small amount (one to two drops) goes a long way. Perform a patch test on your skin before...

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Some Medical Experts Say Vitamin D Deficiency Can Increase Dangers from COVID-19

AHA Publisher — Tue, 05 Jan 2021 08:00:11 +0000

Andrea Morris via CBN News – Vitamin D is known for its essential role in human health but now medical experts are studying the ways it can help slow the spread of COVID-19. Multiple studies have been conducted to examine the vitamin D level in COVID-19 patients and the impact it has on disease severity. Vitamin D level is markedly low in severe COVID-19 patients One study in the journal Nature states, “The fatality rate was high in vitamin D deficient (21% vs 3.1%). Vitamin D level is markedly low in severe COVID-19 patients. Inflammatory response is high in vitamin D deficient COVID-19 patients. This all translates into increased mortality in vitamin D deficient COVID-19 patients.” Researchers in Roma, Texas administered vitamin D tests to city employees and discovered that 95 percent of adults working there had extremely low levels of vitamin D, KRGV-News reports. “Because they are dangerously low, they place everyone around them at higher risk of catching COVID-19 from them,” said Roma family Dr. Raymond Mussett. “This is something we can correct for literally pennies a day with a supplement you can buy at the grocery store or on the internet.” “We recommend 30,000 units per day of vitamin D3 for 14 days” “Everyone 15-years-old and above and all children who are one hundred pounds or greater – we recommend 30,000 units per day of vitamin D3 for 14 days,” Dr. Mussett added. Be sure to consult your own physician before taking high dosages of any supplement. According to KRGV, the lowest vitamin D levels are typically found in Hispanics, African-Americans, and people with underlying medical conditions. Last September, a Boston University doctor said an ample amount of vitamin D can reduce the risk of contracting coronavirus by 54 percent. The Boston Herald reported that Dr. Michael Holick, professor of medicine, physiology, and biophysics at Boston University School of Medicine, and his colleagues studied blood samples from more than 190,000 Americans in all 50 states. The findings revealed that those with low levels of vitamin D had a 54 percent higher risk of testing positive for COVID versus those with sufficient levels of vitamin D in their blood. “People have been looking for the magic drug or waiting for the vaccine and not looking for something this simple,” explained Dr. Holick. “The higher your vitamin D status, lower was your risk.” And Holick reiterated that vitamin D-deficiency can be corrected with sunshine and supplemental pills. Medical conditions like hypertension, diabetes, and obesity are closely linked to low vitamin D levels “It’s considered to be, by many, the nutrient of the decade,” Holick added. “Vitamin D definitely improves your overall immunity to fight infections.” Medical conditions like hypertension, diabetes, and obesity are closely linked to low vitamin D levels, said Dr. Hans Konrad Biesalski, a professor at the University of Hohenheim who has assessed vitamin D and COVID-19. “It looks like patients with a poor vitamin D status may have more severe COVID-19,” he told Healthline. Dr. Holick organized an additional study where he found that COVID-19 patients with suitable vitamin D levels had a 51.5 percent lower risk of dying from the disease, along with a substantially reduced risk for complications. “COVID-19 patients with suitable vitamin D levels had a 51.5 percent lower risk of dying from the disease” “Very low vitamin D status has lots of negative consequences and this could be the case for COVID-19, but that’s not the same as saying that routine vitamin D supplementation will prevent severe infection,” Holick told Healthline. To read the original article click here.

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Want a BETTER Immune System? Find Out What Integrative Physicians Tout as the “Key to Success”

AHA Publisher — Mon, 04 Jan 2021 08:32:33 +0000

Lori Alton via NaturalHealth365 – There is nothing particularly attractive or healthful-sounding about the phrase “gut bacteria.” In fact, one could say it sounds fairly unappealing! (Unless you understood what we’ll tell you today.) In truth, gut bacteria – the thriving community composed of trillions of microbes in the digestive tract – just might be the best friend your body never knew it had. Also known as the gut microbiome and the gut flora, this collection of bacteria, viruses, and fungi plays an essential role in regulating digestion, brain function, and mood – and even helps to sustain life itself. Now, a new study shows the amazing extent to which gut bacteria influence the immune system – and even gives rise to hopes that the microbiome could facilitate the success of bone marrow transplants in patients with lethal cancers of the blood. Beneficial Gut Bacteria Can Do Wonders for Your Immune System, New Study Says With 70 percent of the immune system located in the gut, it’s not surprising that the microbiome plays a significant role in immune defense. Studies have shown that gut bacteria actually stimulate the immune system by activating disease-fighting immune cells. But, there’s even more to this story than you can imagine… Researchers at Memorial Sloan Kettering Cancer Center were curious to see if they could manipulate the composition of the gut flora to improve outcomes for patients. Specifically, they wondered if adding beneficial bacteria to the digestive tract could promote recovery after bone marrow transplant performed as a treatment for leukemia and lymphoma. Because chemotherapy and radiation destroy healthy immune cells as well as cancerous cells, patients are injected with stem cells from a donor’s blood or bone marrow, which eventually allow the patients to produce their own blood cells again. Patients are given antibiotics to protect against infections, but these can destroy “friendly” bacteria along with “bad actors,” causing an overgrowth of dangerous strains. After introducing three strains of “friendly” gut bacteria (Faecalibacterium, Ruminococcus, and Akkermansia), the researchers evaluated daily changes in the gut bacteria and the number of immune cells in the blood to see if recovery of the immune system was enhanced. Good news: Can you guess what they discovered? The beneficial bacteria were associated with higher blood concentrations of immune cells called neutrophils, which are the first line of defense against invading pathogens. The team also noted that lower concentrations of all-important neutrophils occurred in conjunction with the presence of a pair of undesirable bacteria – Rothia and Clostridium. The scientists speculated that controlling the gut bacteria could lead to ways to make bone marrow transplants safer – and improve treatments for immune-mediated and inflammatory diseases. Look at What the Microbiome Can Do to Regulate Essential Bodily Functions The more researchers study the gut microbiome, the more they reveal its life-sustaining capacities. In fact, scientists are beginning to regard the gut microbiome as an additional body organ, like the brain or the heart. This amazing system can contain 1,000 different bacterial species (although most people have only about 160). In addition to regulating the immune system, the trillions of microbes in the digestive tract promote digestion and produce important hormones, amino acids, and vitamins, including B-complex vitamins and vitamin K. They also regulate metabolism – sometimes in surprising ways. For example, the gut microbiome can help reduce or prevent obesity. In a Cornell University study, scientists found that a certain genetically-determined “fat-burning” bacteria is more common in people with low body weight. Interestingly, introducing the bacteria to the guts of mice caused them to gain less weight. In addition, gut bacteria produce 80 percent of the brain’s neurotransmitters, the “chemical messengers” that help regulate memory, learning, and even emotions. It is also responsible for producing a whopping 95 percent of serotonin – a hormone needed for stable mood and restful sleep. However, for the gut microbiome to function properly, there must be a healthy balance between beneficial bacteria and pathogenic (disease-causing) bacteria. And, there must be a diversity of bacteria. Ideally, the gut microbiome features a “big tent.” In other words, the more species involved – the merrier. Researchers have noted that loss of diversity is often accompanied by the domination of a single type of bacteria – and this is usually “bad news.” Lack of diversity and imbalance – also known as dysbiosis – are linked with a wide range of disorders, including Parkinson’s disease, inflammatory bowel disease, obesity, depression, diabetes, and heart disease. Certain undesirable combinations have predictable consequences, with scientists reporting that low amounts of “friendly” Bifidobacterium and higher levels of Candida albicans are linked to eczema, asthma, and allergies. And, in research published in the New England Journal of Medicine, investigators found that having greater diversity in gut bacteria is linked with a better chance of survival after a stem cell transplant. While 35 of 92 patients in the “low bacterial diversity” group died, only 18 of 87 patients in the high-diversity group succumbed. The researchers noted that low bacterial diversity increases susceptibility to transplantation-related death and graft-versus-host disease, in which the donated immune cells attack the recipient’s tissues and cells. Discover TWO Key Aspects of Microbial Balance So how do you keep the microbiome healthy and balanced? Experts advise eating probiotic foods, which promote the survival of beneficial bacteria. Good choices include fermented foods such as kimchi, miso, fresh unpasteurized sauerkraut, yogurt with active cultures, pickles, kombucha, and tempeh. Prebiotics – non-digestible carbohydrates that provide fuel for beneficial bacteria – are another way to encourage microbial balance. Prebiotic foods include asparagus, banana, chicory, garlic, onions, and whole grains. Just remember, when it comes to food choices, pick “organic” – as much as possible. In addition, a 2014 study published in Psychopharmacology, researchers found that prebiotics can help reduce stress and anxiety. Naturally, health experts advise staying away from refined sugars and artificial sweeteners, as both can cause dysbiosis. Aspartame, in particular, increases the number of bacterial strains that are associated with metabolic syndrome – a cluster of unhealthy conditions that includes high blood sugar, insulin resistance, obesity, and high blood pressure. In other words, metabolic syndrome acts as a “launchpad” for diabetes and heart disease. Needless to say, the natural sweetener stevia is a better choice. Managing stress, sleeping well, and a good amount of exercise can help support the microbiome as well. Finally, it’s worth mentioning to avoid unnecessary or excessive use of antibiotics. These drugs can effectively “knock out” strains of beneficial gut bacteria – and the problem may continue for months, long after the course of antibiotics is over. As you know, integrative healthcare providers have long emphasized the importance of the gut microbiome for general health. As this new study suggests, it may also help combat some of the most challenging and formidable diseases of our time. Sources for this article include: MedicalNewsToday.com, MedicalNewsToday.com, NaturalHealth365, NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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It’s a New Year! Are You Ready For the “Daniel” Fast?

AHA Publisher — Thu, 31 Dec 2020 08:00:18 +0000

Dr. Don Colbert – It’s a New Year. A new opportunity to live. To thrive. And to reset your life. One great way to do it: The Daniel Fast. This year, consider this 21 Day Fast to reset your diet, and reset your faith. What Is the Daniel Fast? The prophet Daniel was a descendant of King David who lived around 600 BC. He was a well-respected prophet who could interpret dreams and visions. In the Book of Daniel, two verses record his dietary experiences and recommendations. They are: “Please test your servants for ten days, and let them give us vegetables [pulses] to eat and water to drink.” Daniel 1:12 “In those days I, Daniel, was mourning three full weeks. I ate no pleasant food, no meat or wine came into my mouth, nor did I anoint myself at all, till three whole weeks were fulfilled.” Daniel 10:12-13 This is the foundation for the Daniel Fast. Essentially it is a vegan diet used for 21 days, that omits processed foods, meats, alcohol, and more. The beginning of a new year is a great time to try The Daniel Fast for yourself. You can also follow Dr. Colbert’s 21 Day Detox and Fast, as it is very similar. It goes even further by recommending specific foods that help you detox your body from modern chemicals and toxins. Here are the specifics of The Daniel Fast. What to Eat On the Daniel Fast While this diet is referred to as a “fast,” it’s more of a diet modification for 21 days. And while many foods are omitted, there are plenty to choose from and enjoy. You can eat: Fruits Choose fresh or frozen fruits, organic if possible, during the 21 days of The Daniel Fast. The more vibrantly colored the better for a flood of antioxidants in your body. Try to avoid canned fruit as it often has sugars and preservatives added. Instead, choose fruits such as berries, apples, peaches, grapefruit, cherries, pears, oranges, apples, grapes, pomegranates, and more. Vegetables Vegetables are a cornerstone of The Daniel Fast. You can eat fresh, frozen, or dehydrated vegetables. Canned veggies are okay as long as there is no added salt. Enjoy greens, carrots, avocados, beets, broccoli, cauliflower, and more. Legumes Legumes are a great protein and whole-food carbohydrate source on The Daniel Fast. Try dried or canned (no salt added) varieties of black beans, chickpeas, lentils, and other bean varieties. These can also be eaten in abundance. In addition, soy products without additives are also allowed. Nuts & Seeds Raw and dry-roasted (without salt) nuts and seeds are another good protein and healthy fat option on The Daniel Fast. Try hemp heart seeds, cashews, macadamia nuts, almonds, walnuts, and more. High-Quality Healthy Oils Plant-based oils are allowed on The Daniel Fast. The best options are extra-virgin olive oil, avocado oil, and coconut oil. Whole Grains Whole grains, that are not processed, are also allowed. This means you need to skip the processed breads, pasta, and cereals, and opt for homemade and unrefined whole grains such as amaranth, barley, brown rice, quinoa, millet, oats, and wheat. In fact, breads made with yeast are omitted, but those without yeast such as unprocessed flatbreads are allowed. Herbs & Spices Don’t forget to season with fresh or dried herbs and spices! These foods support whole-body health with anti-inflammatory and antioxidant compounds. What’s more, they add great flavor. Small amounts of salt are also allowed but should be minimal. Beverages Water is the only beverage allowed during The Daniel Fast! It can be distilled, filtered, sparkling, spring, or mineral water. Supplements You can still take any no-sugar-added nutritional supplements on The Daniel Fast. Supplements such as collagen and vitamin D are important, especially during the winter months. What to Omit on the Daniel Fast Many foods are healthy and nourishing, but not allowed on The Daniel Fast. Why? It’s simply a food-restricted fast for 21 days that omits specific foods. Here are the foods to omit. Meat & Eggs While eggs and some meats can be part of a healthy diet, they are omitted on The Daniel Fast. All animal-proteins are omitted. In fact, meat is specifically avoided in the Book of Daniel. Rather than eggs and meats, this moderately low-protein diet uses legumes, seeds, and some whole-grains for protein. Dairy Like eggs and meats, dairy is an animal-sources protein that is omitted on The Daniel Fast. You can use nut-based non-dairy milk as desired. Processed Foods Any food that is processed with artificial flavorings, chemicals, food additives, and preservatives is off-limits in The Daniel Fast. This means you’ll have to be extra-choosey at the grocery store. If food only contains ingredients that are real-foods (such as olive oil), this is okay. But colorings, chemicals, and additives – skip these! In addition, fried foods, many frozen products, and even vegan processed foods are often omitted because they contain additives and chemicals. To stay on track, try this strategy. First, choose single-ingredient foods. This means broccoli, sweet potatoes, apples, almonds, etc. Next, try making more foods at home. For example, making oatmeal with steel-cut oats at home is much less processed than buying packets. If you need to buy food, look at the ingredients. Are they all “real foods?” For example, if you recognize every ingredient as a food, spice, healthy oil, etc., this food is okay. If it contains hydrogenated (chemical) fats, colorings, preservatives like MSG, etc., it’s off-limits. Sweeteners The Daniel Fast restricts sweeteners, including sugar and natural sweeteners like maple syrup and honey. Fruit is the main sweetener used on the diet. If you need to sweeten your foods, try dates and other fruits. Chewing Gum & Mints Like other processed foods, chewing gum, candy mints, sugar alcohols, and more are omitted on The Daniel Fast. Animal-Based Solid Fats Like proteins, animal-based fats are off-limits. This means butter, ghee, margarine, lard, and other shortenings are omitted. Instead, use healthy oils for fats. Beverages Since water is the only beverage allowed, all others must be avoided for the 21-Day Daniel Fast. This means no coffee, tea, soda, etc. during the Fast. Of note, 100% fruit juices and smoothies can be consumed if they are considered a meal, and not a beverage (100% fruit juice may be used in minimal amounts as a sweetener in the meals). Consider adding lemon, cucumbers, or fruits to your water to add variety. Is the Amount of Food Restricted? The amount and timing of foods is not restricted on The Daniel Fast. However, since part of fasting is the practice of discipline, it’s still best to not overindulge in any allowed food. The Science and Benefits of the Daniel Fast The Daniel Fast has become so popular, studies are now touting its benefits. One study of participants found that the 21 day fast was very well tolerated, with almost a 99% compliance rate. The researchers found that the diet supported cardiovascular and metabolic health including healthy cholesterol, blood pressure, and more (1). The Faith of a Daniel Fast Of course, for many people, a fast is a spiritual practice rather than a science-backed diet. Fasting from foods or activities allows us time and energy to devote to God rather than earthly endeavors. It’s a “break” from our normal routines and foods meant to encourage us to renew and refocus on God. Throughout the Bible, believers have fasted from food and spent time in prayer rather than eating. This is a different type of fast, but one that can be used to focus on God and the strengthening of our bodies, all the same. 3 Recipes to Start Your Daniel Fast Journey If you’re wondering what in the world you’ll eat, consider these 3 Detox Recipes to start. They fit well into The Daniel Fast and are flavorful, detoxifying, and nourishing. 3 DELICIOUS DETOX RECIPES Bottom Line The Daniel Fast is a great way to start the New Year with a focus on the health of your body and your relationship with God. Get prepared and start The Daniel Fast this New Year! To read the original article click here. For more articles from Dr. Colbert click here.

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5 Ways a Healthy Weight Supports Immune Function. Achieve Yours

AHA Publisher — Thu, 12 Nov 2020 08:00:23 +0000

Dr. Don Colbert – If you’re overweight, you can make a significant difference in your immune function, starting today! By working towards a healthy weight, you can improve the health of your body systems that spur immune health. While this is easier said than done, even prudent changes in weight can make a huge difference. In fact, a healthy weight supports immune function by supporting heart function, hormones, digestion, and more. Notably, there is a direct and measurable improvement in immune function outcomes and the incidence of sickness during and after healthy weight changes. It will take work and dedication to improve your weight. We are here to help and have a plan that will guide you towards a healthy weight and lifestyle. Are you ready to support your immune function with a healthier weight? UNHEALTHY WEIGHT AND INCIDENCE OF SICKNESS During the past few decades, experts have come to understand that being at an unhealthy weight, directly and indirectly, increases the risk of seasonal sickness and poor immune function. In fact, they believe that being overweight can cause a chronic state of inflammation that harms immune function. This can result in a blunted immune response to harmful invaders and microbes, poor recovery, and even a decreased response with medications (1). As the number of overweight individuals continues to increase in the population, health experts are bracing for more and more community sickness. But, there’s good news. Even just a small change in weight or a loss of about 5-10% can make a big difference in immune function. And, the more an individual moves towards a healthy weight, the better the results become. Here are 5 ways a healthy weight supports immune function. 5 WAYS A HEALTHY WEIGHT SUPPORTS IMMUNE FUNCTION 1. HEALTHIER GUT BACTERIA AND REDUCED INFLAMMATION Did you know that gut microbiota (bacteria) is altered in an overweight or obese individual compared to one at a healthy weight? It’s true. It’s in an unhealthy state. This unhealthy state has big implications for immune function and overall health. Human gut bacteria plays many roles, and an immune function is highly dependent on it. What’s not so clear is whether being obese causes healthy bacteria to change and become unhealthy, or whether the altered gut bacteria contribute to obesity. Experts believe the answer is a bit of both. There are several mechanisms linking the gut microbiota with obesity, altered insulin reactions, inflammation, metabolic issues, failing liver function, and more. The unhealthy gut bacteria may actually contribute to an altered hormone state that perpetuates fat gain (2). More fat gain further deteriorates healthy gut bacteria. This unhealthy cycle continues and reaps havoc on immune function. So, how does a healthy weight affect the gut and immune system? As an individual works towards and achieves a healthy weight, there are significant changes in gut microbial composition. These changes continue to spur advances toward a healthy weight. This is true for both diet-induced weight changes and bariatric surgery (3). Adding healthy bacteria to the diet during the effort can further support digestion and immune function. 2. NORMALIZED BLOOD SUGARS WITH A HEALTHY WEIGHT Did you know the presence of high blood sugars increases the incidence of sickness and infection? Thankfully, a healthy weight can normalize blood sugars. In fact, when blood sugars are high, sickness can induce a stress reaction which may lead to the secretion of hyperglycemic hormones, abnormal glucose variability, and health complications. What’s more, infections increase blood sugar levels which perpetuates the problem. The opposite is true when an individual works towards a healthy weight. In one study, researchers reported that improvements in weight were strongly associated with improvements in blood sugars, blood pressure, triglyceride levels, and HDL cholesterol. They stated that a modest weight loss of just 5-10% was enough to improve health (4). 3. HEALTHY WEIGHT MEANS A HEALTHIER HEART Another organ vital to overall health and immune function is the heart. Unfortunately, obesity is associated with an increased risk of developing cardiovascular illnesses. Why? Being overweight stresses the heart, and this can lead to increased inflammation, elevated blood pressure, and changes in heart structure. What’s more, pro-inflammatory cytokines produced by adipose tissue can induce cardiac dysfunction (5). On the other hand, most illnesses can hurt the heart, and harmful microbes can promote the development of cardiovascular disorders and injury. An unhealthy or weak heart diminishes immune strength (6). Achieving a healthy weight supports immune function and heart health! 4. A HEALTHY WEIGHT PROMOTES A HEALTHIER LIVER The liver is extremely important to immune function and the detoxification of the human body. Unfortunately, an unhealthy weight can impair liver function. If you’re worried about your weight, liver, and immune system, there’s good news. A recent study found that a 5% decrease in BMI (body mass index) in overweight participants resulted in a decrease in liver fat and liver volume. They saw improvements in liver health with this weight decrease (7). As you achieve a healthy weight, you can support liver and immune function! 5. HEALTHY LUNGS Many people don’t think of the lungs when they think of immune health. However, they are vital. Healthy alveoli (tissues at the ends of bronchi in the lungs) are responsible for gaseous exchange in and out of the lungs and blood supply. They also work as an emergency exit for toxins. When your lungs are healthy, they support immune function by helping rid the body of toxic substances, microbes, and byproducts. However, being overweight can impair lung function. It causes substantial changes to the mechanics of the lungs and chest wall. This can result in asthma-like symptoms and inflammation in the lungs. Positive changes in BMI can help! In fact, several studies have found that improved weights result in increases in lung volumes and overall lung health (8). In addition to a healthy weight, it’s vitally important for lung health to abstain from smoking. HOW TO WORK TOWARDS A HEALTHY WEIGHT STARTING TODAY If you are interested in supporting your immune system and overall health by achieving a healthy weight, we have plans for you! In fact, you can start with Dr. Colbert’s 21 Day Detox and Fast. It’s free and will help you improve the health of every system mentioned here. Then, you can make real lifestyle changes and achieve a healthy weight with Keto Zone. Start by joining our FREE Keto Zone 21-Day-Challenge. Next, keep going with the Keto Zone Starter Kitincluding Dr. Colbert’s Keto Zone Diet Book. BOTTOM LINE You can support your immune system, but it takes working towards a healthy weight. Work towards your goals, and let us help with proven programs for health, immunity, and lifestyle change! You can start for free today! To read the original article click here. For more articles from Dr. Colbert click here.

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Stuffed Peppers with Rice Recipe

AHA Publisher — Tue, 03 Nov 2020 08:00:46 +0000

Dr. Josh Axe, DC, DMN, CNS – Rice gets a bad rap but, if you choose the right type, it can be a healthy, filling carbohydrate to occasionally include in meals. That’s why I use brown rice in this stuffed peppers recipe. This easy stuffed peppers recipe combines it with meat (use ground bison or grass-fed beef) and seasonings for a perfectly portioned meal that tastes great. There’s no need for a side dish, since vegetables make up the base of the meal, plus hands-on cooking time is minimal. I know you’ll love these stuffed peppers with rice! The Keys to Successful Stuffed Peppers What can I put in stuffed peppers? It’s a common question, and truthfully, there are myriad options. For this healthy stuffed peppers recipe with rice, we make it pretty simple, using just: bison or beef brown rice bell peppers onion scallions basil Italian seasoning salt tomato Because brown rice keeps almost all of its layers during refinement, it’s packed with vitamins and minerals that are stripped from white rice, making it the perfect choice for stuffed bell peppers. Brown rice nutrition is good for the heart and, since it’s a gluten-free carb, it can even pass for keto stuffed peppers if you go a little lighter on the amount. Of course, bell peppers are the star attraction to this dish. Whether you choose to make stuffed green peppers, red peppers or yellow peppers, bell pepper nutrition is on full display with this recipe. High in vitamins C, A and B6, peppers support immune, eye, skin and brain health. Combine that with either the bison meat or ground beef, and you have lean, healthy protein that complement this veggie-rich recipe perfectly. Of course, the onion, tomato and seasonings only add to both the flavor and the health benefits. How to Make Stuffed Peppers With Rice Wondering how to make stuffed bell peppers, how long to cook stuffed peppers and how do you keep stuffed peppers from getting soggy? Follow these directions. We’ll kick things off by turning on the oven to preheat. While that happens, sauté your meat in a pan along with some chopped onions for extra flavor. By the time the meat loses its pink color, the oven should be almost ready. Time to switch gears! Get your peppers in the pan, face-side down. This ensures they achieve those great charred marks from the oven while they cook. Looking good, peppers. You may be asking: Should I boil peppers before stuffing them? Personally, I prefer to roast them as I prep the filling. While the peppers are roasting for the next half hour or so, prepare the brown rice according to the instructions on the package. Speed things up or get help from little ones by using a microwaveable variety. When the rice is fully cooked — just say no to crunch — mix it up with the meat, seasonings and veggies. Resist sneaking bites. Now comes the fun part. Stuff those beautiful peppers with your rice and meat mixture. If you’re feeling extra adventurous, sprinkle a little cheese on top before returning the peppers to the oven. Fresh cheddar would be excellent, as would mozzarella or feta … or any cheese, really. Sky’s the limit here, folks. How do you make stuffed peppers stand up? Ensure the bottoms are cut to lay evenly, or wrap some foil around the base to keep them upright. Wondering how long to bake stuffed peppers? Cook the stuffed peppers with rice in the oven for about five minutes or until all the ingredients are warmed through. Then serve and enjoy! What to Serve With Stuffed Peppers Here are some great accompaniments to this recipe: Acorn Squash Soup Recipe Hearty Arugula Salad with Pecorino Recipe Grecian Spinach Recipe Sautéed Kale Recipe DESCRIPTION This easy stuffed peppers with rice recipe combines rice with meat and seasonings for a perfectly portioned meal. INGREDIENTS ¼ pound of ground bison or grass-fed beef ½ cup brown rice 2 bell peppers, halved and seeded ½ onion, chopped 2 scallions, sliced 1 tablespoon chopped fresh basil leaves 1 teaspoon dried Italian seasoning 1 teaspoon salt 1 tomato, diced INSTRUCTIONS Preheat oven to 400 degrees F. While oven preheats, sauté meat and onions over medium heat in pan until meat is no longer pink. Remove from heat. Meanwhile, place peppers cut side down on baking sheet and roast until tender, 25–30 minutes. Prepare rice per package directions. Stir meat and onion mixture, scallions, basil, Italian seasoning and salt into cooked rice. Add tomato and stir to combine. Fill pepper halves with rice and meat mixture. Return to oven for 5 minutes or until heated through. NOTES You can use bison meat in place of beef (or really any healthy meat of your choosing). Add a cheese of your choosing as a topper if you want a little extra flavor. Hot sauce is alway a nice touch to spice up the finished product. To read the original article click here. For more articles from Dr. Axe click here.

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Lose Weight, Gain Energy, and Strengthen Your Immune System with Intermittent Fasting

AHA Publisher — Wed, 07 Oct 2020 07:00:36 +0000

News Staff via CBN News – Do you wish there was a simple way to lose weight, feel healthier, and increase your energy, without the hassle of counting calories or planning meals? There is! It’s the ancient practice of “fasting.” The term “fasting” may sound intimidating, but effective fasting simply makes minor changes to your eating pattern, for major health and spiritual benefits. In a new book, Essential Fasting, bestselling authors Dr. Josh Axe and Jordan Rubin provide a simple eating strategy that every person – regardless of current health or diet – can implement to experience astounding results. One of the ways he suggests for people to fast is to have an early dinner and then a late breakfast and no food in between. Among other benefits, this can help rejuvenate your immune system. “The big benefit to fasting is when you’re not eating, your organ systems are better able to cleanse as well as it helps balance out some of those hormones which give you those food cravings that sometimes cause us to overeat,” Dr. Axe told CBN News. “Those hormones start to balance out so we have less of those cravings.” Essential Fasting offers: The 12 biggest benefits of fasting Freedom from restrictive dieting programs Customizable strategies to fit your lifestyle Step-by-step guides for eight different types of fasting To read the original article click here. For more articles from CBN News click here.

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14 Ways to Stay Healthy This Winter

AHA Publisher — Tue, 06 Oct 2020 07:00:52 +0000

Abigail Klein Leichman via Israel21c – Winter is on the way, and with it an increased risk of catching the flu, Covid-19 or a regular ol’ common cold. ISRAEL21c gathered expert advice on how to protect your health against the physical and emotional challenges we’re experiencing in this ongoing pandemic. Let’s begin with basics. According to the World Health Organization, Covid-19 spreads through contact with saliva, aerosol respiratory secretions or droplets released when an infected person coughs, sneezes, speaks or sings. The infectious particles can enter your mouth, nose or eyes, or you can pick them up from touching contaminated surfaces. “Keeping distance is important but if aerosols are in the room they stay there, so you need a mask over your nose and mouth — especially in a small room where people are talking,” says Rivka Abulafia-Lapid, a lecturer in virology and immunology at Jerusalem’s Hebrew University-Hadassah Medical School. She wears an N95 mask and changes it about once a day. She says disposable blue surgical masks protect you around 85 percent. (Metal oxide-embedded fabric masks like SonoMask claim about 99% effectiveness and are washable.) The other basic is frequent handwashing. Abulafia says you should also use a 70% alcohol hand gel. And now for our experts’ advice on nutrition, fitness and mental health. WHOLE FOODS AND SUPPLEMENTS Just as an engine needs the right fuel for peak functioning, your body needs the right food to keep the immune system purring properly. Dr. Barbara Cohen, an osteopathic and family physician in the Jerusalem area, offers pointers on diet and vitamin/mineral supplementation geared to protecting us from viruses. Supplement Cohen recommends 1,000 milligrams a day of vitamin C (buffered if you have acid reflux); 25-30 daily milligrams of zinc; 1,000 mg of quercetin, an anti-inflammatory and immune-boosting bioflavonoid; and a multivitamin if you’re not consistently eating a healthful diet. A recent Israeli study found a significant association of low vitamin D levels with the likelihood of Covid-19 infection. Cohen says that if a blood test reveals an ideal vitamin D range of 50 to 80, you do not need a supplement (too much D can damage kidneys). If your level is too low, take 1,000 to 5,000 international units daily depending on your numbers; discuss with your doctor. Fifteen daily minutes of exposing your arms and legs to the sun also boosts vitamin D, but don’t do this if you have fair skin or a predisposition to skin cancer. Finally, she recommends that people with compromised immunity or frequent illness consult an herbal medicine practitioner about taking astragalus to strengthen the immune system. 2. Avoid refined sugar and white flour “Sugar weakens immunity and is not good for your heart, pancreas or cholesterol level,” says Cohen. “You’re better off sweetening your food with raw honey, Grade A maple syrup, coconut sugar or pure date syrup [silan], but in moderation.” Choose slow-digesting whole grains over white flour. “Instead of pasta and bread, go with quinoa, barley, buckwheat, brown rice or whole oats.” According to Cohen, a typical meal should contain 4 ounces of protein, half a cup of healthful starch like sweet potatoes, squashes or whole grains, and unlimited vegetables. Adjust depending on your individual situation, for example if you are gluten sensitive. “Soups with beans, lentils or squash have vitamins, fiber and other minerals, which is good for the immune system and makes you full so you don’t overeat during the pandemic,” she adds. She recommends up to two tablespoons a day of monounsaturated or polyunsaturated fats such as olive, coconut, safflower or sunflower oil. Other healthy fats are nuts (except peanuts), avocado, tahini, hummus, and nut butters. “Oil can also be good for the immune system, rather than margarine or butter. Oils are important for cell function.” 3. Calm your nerves Relax your nervous system with practices such as hatha, restorative or yin yoga; qi gong or tai chi; deep breathing exercises; and guided meditation such as Tripura yoga for greater tranquility and better sleep. “You can find great classes on all of these practices on YouTube,” Cohen says. Cohen also recommends walking, swimming or using a stationary bike or treadmill. “Thirty minutes of exercise daily would be ideal.” FLEX YOUR MUSCLES Esther Lehman, a Wingate-certified fitness instructor, personal trainer and water aerobics instructor in the Jerusalem area, says being sedentary for too long – as many of us are during the pandemic — weakens muscles and the immune system. Not moving enough can cause joint problems and even blood clots, especially in the elderly. “Our muscles are naturally lazy,” Lehman says. “We don’t like to exert ourselves too much. But when the body is sedentary, we tend to develop problems we didn’t have beforehand, like back problems and posture and balance problems. We tend to slouch around.” She notes that the body quickly loses bone and muscle mass when we are sedentary, leading to osteoporosis and accumulation of fat. “The whole body composition tends to change for the worse during lockdown and we have to prevent that from happening.” Physical-fitness strategies 4. Stick to a walking timetable Designate times to get your legs moving — even if it’s just walking around the house every hour or so. If possible, take a brisk walk outdoors to give your heart and lungs a proper workout. “Walk 15 minutes from home and 15 minutes back,” suggests Lehman. “If you tell someone to remind you to get out for a walk, that helps. A walking buddy can be dangerous because if your buddy can’t go, you won’t go either. You have to make a pact that nothing will stop you.” She recommends walking somewhere away from cars and people so that you can take off your facemask and breathe in as much oxygen as possible. 5. Purchase basic fitness equipment “We don’t need a gym to stay fit,” says Lehman. “You can do an amazing workout at home using inexpensive equipment like a DynaBand, Ova ball and some hand and ankle weights you can buy at a store or online.” 6. Find a qualified instructor You may choose to work with a personal trainer remotely during the pandemic. Or you can find free routines posted by professional instructors on YouTube. “Just make sure the instructor has been certified by a well-known organization because amateurs tend not to have a balance in their workout,” cautions Lehman. 7. Vary your workouts Exercise your muscles two or three times a week, and do aerobic exercise four times a week, Lehman recommends. “Stretches every day are really important, too. When we are sedentary, our body starts developing fascia under the skin and that can become calcified and prevent a normal range of motion,” she says. ROUTINE = RESILIENCE Sharon Slater, a clinical psychologist and member of United Hatzalah’s Psychotrauma and Crisis Response Unit, specializes in counseling young adult women in Israel and abroad. She notes that a US Census Bureau quarterly survey released in June showed anxiety disorders had tripled, depression quadrupled and twice as many people had seriously considered suicide in the past 30 days compared to the same quarter in 2019. The hardest-hit populations: young adults, women and the poor. In a separate smaller poll, the Kaiser Family Foundation found in March that half of Americans surveyed are struggling with mental health due to Covid-19. “This is staggering,” says Slater, who doubled her clientele during the first lockdown. “And we need to take into account that the numbers are probably higher now.” Mental and physical health are tightly intertwined. When our emotional state is compromised by pandemic-associated anxieties — fear of illness, social isolation, financial and employment worries, loss of control, inability to predict when it will all end — we may be more vulnerable to illness. Slater says that anxiety in moderation keeps us doing responsible things that lower our risk of infection, like socially distancing and wearing masks. But too much anxiety can lead to a breakdown in everyday functioning. Mental-health resilience strategies 8. Routine, routine, routine “Create a routine that allows some amount of control over your daily schedule and your ability to predict what your weeks will look like,” Slater advises. Begin your day with a consistent structure, be it breakfast, meditation, prayer or exercise. Schedule time alone and with family and friends, as well as moments to recharge when no one is making demands on you. 9. Get up and get dressed “Get up in the morning even if you have nowhere to go. If you sleep till the afternoon, you’ll wake up feeling depressed. And get dressed even if nobody will see you. If you stay in pajamas, there’s no delineation between day and night.” 10. Choose energizing, challenging activities Rather than Netflix binge-watching, choose energizing activities such as mindfulness meditation, which gives your brain and body respite from worries and trains you to focus on the present. “Take up a new challenge,” Slater suggests. “One 11-year-old I worked with in Brazil taught herself Mandarin during the lockdown, and a 20-year-old client in Israel taught himself piano online.” 11. Exercise “Exercise is associated with improved mood. Think of it as medicine and take it regularly,” urges Slater. “A recent study showed that people who exercised during lockdown were less depressed and demonstrated greater mental resilience.” 12. Get adequate sleep “Lack of sleep is associated with depression and anxiety. Take advantage of the darker winter months and sleep seven and a half to nine hours per night. Studies show that healthy sleep habits help cardiovascular health and create a robust immune response.” 13. Go outside even if you don’t have to “I know a psychiatrist who recommends his depressed clients get at least 30 minutes of sunlight each day because it mitigates depression,” says Slater. 14. Reframe reality “Reframing experiences can free us psychologically. Using words like ‘challenging’ instead of ‘difficult’ helps us see things as an opportunity instead of a hardship. This affects how we process our feelings and the emotions we associate with them.” To read the original article click here. For more articles from Israel21c click here.

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7 Science-Backed Reasons to Rest from Labor This Labor Day

AHA Publisher — Mon, 07 Sep 2020 07:00:50 +0000

Dr. Don Colbert – What do you think of when you think of Labor Day? While it’s a great 3-day weekend to enjoy barbeque, family, and friends, it’s also a great reminder to rest. It’s incredible that God encouraged rest from work from the very beginning. Rest during the workweek, rest from eating, and even rest for the earth and fields. What’s also noteworthy is that science agrees; there are many great reasons to rest from labor. Unfortunately, many adults have a hard time truly unplugging, mentally relaxing from work, and finding a balance between non-work time and work. What’s more, as more people use their at-home devices for work, it’s very easy to allow it all to become entwined. What’s the risk? Your health. Your mental energy. Even your longevity. This labor day, reflect on your own patterns of labor and rest. Here’s why it’s important for every week of the year. 7 Reasons Rest from Labor Is Vital to Health 1. REST FROM LABOR REDUCES STRESS AND IMPROVES SHORT-TERM MEMORY It seems pretty obvious that taking time off of work reduces stress, especially if you consider your work to be stressful. But, it’s only successful if you can use your non-labor time to truly unplug from work and engage in other activities. For workers and employers, the benefits are clear: A CDC report found that “health care expenditures are nearly 50% greater for workers who report high levels of stress (1). What’s more, humans are generally more focused, have better short-term memory and improved memory formation when they are well-rested with sleep and awake-time breaks (2). 2. BREAKS FROM WORK IMPROVE PERFORMANCE AND MOTIVATION Of course, being keenly focused on a task is a good thing. But, when this task takes a lot of mental energy and time, performance is actually improved with breaks. One small study of 84 participants found that mental breaks improve performance compared to long-term mental focus (3). Participants were divided into a control group and a “switch group.” Both groups performed a 50-minute task. The control group performed it without breaks or diversions. The “switch group” first memorized a four-digit code before the task, and then responded during the task if the digits were presented. Interestingly, performance declined for those in the control group but remained steady for the switch group. The researchers concluded that taking a mental break and “switching thoughts” during tasks that require sustained attention actually renews performance and mental strength. This somewhat flies in the face of recommendations to be completely mentally focused on a task for long periods of time. Instead, small mental breaks may help. In addition, the researchers stated that motivation for the task itself can increase with mental breaks. They went on to “propose that deactivating and reactivating your goals allows you to stay focused…From a practical standpoint, our research suggests that, when faced with long tasks (such as studying before a final exam or doing your taxes), it is best to impose brief breaks on yourself. Brief mental breaks will actually help you stay focused on your task!” 3. TIME AWAY GIVES YOU A CHANCE TO BE ACTIVE AND HEALTHY Especially if you are a worker who sits on the job, it’s imperative to take breaks during the workday and entire days off of work to increase movement and activity. There are many health concerns aligned with sitting for consecutive hours. These include: Declines in physical (cardiovascular) fitness, grip strength, and sit-and-reach flexibility (4) Poorer quality of sleep (5) Impaired self-perceived energy and vigor, mood, levels of fatigue, and food cravings (6) Accelerated aging and increased mortality associated with chronic diseases (such as cardiovascular disease, diabetes, kidney disease, and more) (7) As work, you can use breaks to get up and move. On days off of work, get outside and be active if possible! 4. REST FROM LABOR SUPPORTS IMMUNE HEALTH Again, this goes back to chronic stress and stress reduction. We know that chronic stress is associated with higher levels of inflammatory hormones (8) and potentially maladaptive immune responses. To support immune health, reduce chronic stress and cortisol. During work, take short breaks to deactivate stressful thoughts and reduce cortisol. On days that you rest from labor, get sleep, laugh, spend time with loved ones, engage in relationships, and proactively spend time doing activities you enjoy to reduce stress. 5. REST FROM WORK SUPPORTS HEALTHY SLEEP HABITS It’s tough to get enough sleep if you’re working 16 hours a day. It’s tough to get enough sleep if you have trouble disengaging from work in general. It’s tough to get enough sleep in modern, busy lifestyles regardless. It’s important to rest from work, relax mentally, and slow down your lifestyle. Avoid work-related habits like checking emails, mentally hashing out issues, and others sleep-disrupters before you go to bed. Adequate sleep must be a priority for longterm health. 6. REST FROM LABOR ENHANCES YOUR CREATIVITY Humans were made as multi-faceted creatures. We are able to think analytically, creatively, and relationally. Giving your brain time away from work, to do anything creative, is healthy and invigorating.This doesn’t mean everyone needs to take up painting. Creativity can be found on a bicycle, sharing a story with a friend, spending time with a grandchild, and more. Our brains can be activated in different ways, and the more variety, the better! 7. REST FROM WORK ALLOWS DESIGNATED TIME WITH GOD Don’t get me wrong, God is with us in every activity, at work, in the car, and at home. We are never apart. However, God set aside one day per week to rest from His own labor, and this gives us a pattern and routine to emulate. As we rest, we can do so in Him, and release our stress. He tells us: “By the seventh day God had finished the work he had been doing; so on the seventh day, he rested from all his work. Then God blessed the seventh day and made it holy, because on it he rested from all the work of creating that he had done.” -Genesis 2:2-3 “Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.” – Matthew 11:28-30 “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. – Philippians 4:6-7 And what does science say about prayer? It can improve health outcomes, mood, optimism, and stress levels (9). Bottom Line God has laid out a great plan! Let Labor Day remind you of the importance of rest from labor. Keep prioritizing your physical and mental health each day, week, and year. To learn more about healthy living, recipes, and tips, join our FREE Keto Zone Challenge today! To read the original article click here. For more articles from Dr. Colbert click here.

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